GK training log

The Muppet

Well done . I enjoyed reading that.

Mrs Mc

Great report G keep up that solid training and you'll have a great day in Cork.

aquinn

Fantastic, well done G. A really decent report too. Great racing and time. Congratulations.
Belated Happy Birthday to Dad. All great Birthday's around this time of year.

annapr

Well done Gary, you're becoming more aware of where you dip in the middle of races (that 7-9 mile stretch in a half)... Sounds like you were comfortable enough all the way yesterday, looking good for Cork. Nice of Ferris to arrange the good weather too, maybe he can do the same in cork?

diego_b

Good stuff and excellent report, sounded like a really comfortable race for you and that is a fair chunk off your pb....extra kudos!

Murph_D

Delighted for you G, you really seem to have kept your head in the race and drove on all the way home. Fab PB too.

Kennyg71

nop98 wrote: »

Best of luck, KennyG! You'll do fine.. Some impressive training, by the looks of it.

Thanks Nop

Firedance wrote: »

Your car = your music! At least that's what I was told on the kinvara road trip

Good luuuucccckkk!!

Thanks FD, he didn't Bing in end.

tang1 wrote: »

Well done, sub 1.40 it was!!

Cheers Tang

Mrs Mc wrote: »

Super stuff G great work today

Thanks A

RedRunner wrote: »

Super time G. Well done! Enjoy the celebrations.

Thanks R and I did.

diego_b wrote: »

Well done G, you nailed it! Nice to catch you at the start! It did not go so well for me with 1:47:44. I was cooked by 10miles!

Cheers Diego

Bungy Girl wrote: »

Fantastic!

Thanks G

annapr wrote: »

Great going G, well done, and glad to hear you found your way back too!

Always easy to find Dublin, and anywhere north side:)

denim b wrote: »

Congrats G. A sterling run.

Thanks Denis

gosh123 wrote: »

well done great run

Thanks gosh

Singer wrote: »

Sounds like a good day was had - well done!

Thanks B, went really well.

Dubgal72

You really are going from strength to strength, well done! Looking forward to see what else you do this year, from Cork onwards. Double celebration last night?!

Kennyg71

FBOT01 wrote: »

7min PB on the day followed by a 7 or maybe 8 paragraph PB report to top it off. Great going, G. Keep doing what you are doing and the times will keep doing what they are doing

Thanks M, even thinking about it now missed lots, but it all takes practice
probably don't race enough to be practiced in reports or racing so will have to
change that for future.

The Muppet wrote: »

Well done . I enjoyed reading that.

Thanks TM

Mrs Mc wrote: »

Great report G keep up that solid training and you'll have a great day in Cork.

Thanks A, final bit to come 2 and half hard weeks then taper begins.

aquinn wrote: »

Fantastic, well done G. A really decent report too. Great racing and time. Congratulations.
Belated Happy Birthday to Dad. All great Birthday's around this time of year.

Thanks A, will pass on congrats, will be moving age grades myself this week.

annapr wrote: »

Well done Gary, you're becoming more aware of where you dip in the middle of races (that 7-9 mile stretch in a half)... Sounds like you were comfortable enough all the way yesterday, looking good for Cork. Nice of Ferris to arrange the good weather too, maybe he can do the same in cork?

Thanks Anna was able to engage brain and body to work together yesterday
and back on track for cork, funny it was same as last year half went far better
than 10 miler in relative terms, but mr McMillan has me on right side of 3.30
now, and I do know it's only a guage, but it all helps the head.:) Ferris may be good luck charm.

diego_b wrote: »

Good stuff and excellent report, sounded like a really comfortable race for you and that is a fair chunk off your pb....extra kudos!

Thanks D, felt comfortable most of way, little pressure now and again but generally good.

Murph_D wrote: »

Delighted for you G, you really seem to have kept your head in the race and drove on all the way home. Fab PB too.

Thanks D, what a difference when it's going right all seems good with world again, felt really strong right to end and felt good being able to chase it right
in to the end, but course is set up for good finish if your in good nick after
mile 10 or so.

Kennyg71

Dubgal72 wrote: »

You really are going from strength to strength, well done! Looking forward to see what else you do this year, from Cork onwards. Double celebration last night?!

Cheers A, really feeling benifit of plan and Target, so hoping to do 10mile and
half in race series and see can I improve over summer. Good night and last
Session before cork, back to business now for next few weeks.

laura_ac3

Congrats on the pb! Training seems to be paying off. That's a nice confidence boost before Cork, help keep your focus. Well done

Killerz

Well done GK , very solid performance there and great springboard for both Cork and into the Summer.

Kennyg71

laura_ac3 wrote: »

Congrats on the pb! Training seems to be paying off. That's a nice confidence boost before Cork, help keep your focus. Well done

Thanks Laura, lot more confident after yesterday.

tailgunner

Great stuff, very solid splits and a strong finish. Enjoyed the report!

Kennyg71

Killerz wrote: »

Well done GK , very solid performance there and great springboard for both Cork and into the Summer.

Thanks J hopefully all goes to plan.

tailgunner wrote: »

Great stuff, very solid splits and a strong finish. Enjoyed the report!

Thanks TG, Plan defiantly helping on endurance.

Ferris B

That was a tough course and you appeared to cruise to the finish, with an excellent time and looking very fresh. Well done and thanks again for the drivin'.

You can be Miss Daisy in Cork!

Firedance

That's a fantastic PB G, very well raced indeed, the plan works!! you're well set now for Cork, Trust The Training!

AuldManKing

Congrats on that!! Nice work.

jake1970

Well done G and congrats on the PB, that performance sets you up well for a great marathon in Cork.

Bluesquare

Well done - great pb ! Must be all the water drinking and hamstring excerises !!!

Kennyg71

Bluesquare wrote: »

Well done - great pb ! Must be all the water drinking and hamstring excerises !!!

That's is it exactly you'll be as right as rain in no time too:)

Mrs Mc

Happy birthday G hope you're celebrating and having a rest day today

Kennyg71

Mrs Mc wrote: »

Happy birthday G hope you're celebrating and having a rest day today

Thanks A, just in off recovery run after big feed & birthday cake. Might sneek
a glass of wine. G not happy with me going out but can't miss them recoveries:)

aquinn

Happy Birthday, enjoy the cake.

Firedance

Happy Birthday!!! hope you had the wine with the cake

Kennyg71

aquinn wrote: »

Happy Birthday, enjoy the cake.

Thanks A, lovely cake.

Firedance wrote: »

Happy Birthday!!! hope you had the wine with the cake

Thanks AM, cake run wine.:)

Kennyg71

Thurs 28th Apr

5.65 miles recovery avg 9.15

spin around local loop so long ago can't remember much about it.


Sunday 1st

15.1 miles inc GLR half

Monday 2nd

3.5 miles avg 9.30 recovery

Easy run with dog to collect car where parked up night before.

Tuesday 3rd

6 miles 9.20 avg

Alarm went off at 5.30, turned over for extra hour and opted for late evening
run with MrsG instead.

Wednesday 4th

14.14 miles 8.25 avg.

Up early for this after late night so I was tired but no time in evening
Plan had 2 miles w/u 10 MP and 2 miles c/d. Went out with intention
off taking this run as it went , calf little tight so gave myself some lee way
and set watch to 8.20 but if turned into slower run wasn't to bothered
got into run nice and gently on same route as last MP run, only water
this morning, no fueling and fairly tired but MP came with out to much
stress after a few miles and didn't push effort. Calf felt better at end than
start so must have unknotted on run. Sun payed visit for last 4 miles or so
so nice pleasant finish to run.


Splits 9.54,9.12,8.19,8.10,7.51,7.55,7.47,7.59,7.53,7.58,7.57,8.04,9.14,9.27

Thurs 5th

5.31 miles 9.45 avg

Recovery mostly in grass in local park, took nice and gently, mostly because
belly full of food :eek:

Kennyg71

Sat 7th May

6.29 miles 8.31 avg 53.31 mins

Nice run in afternoon up to artane roundabout through harmonstown up Springdale rd and on to tonlegee rd to killbarack fire station turn up for
Donamede and home. Good run nearly all up hill felt easy then out to see
two youngest in a show at helix .

Sunday 8th

22.92 miles 8.43 avg 3.19.50 hrs

Run for today was 22 miles easy time on feet run. Late night and early morning
having to leave eldest into town for 7.15 for work. Parked up at Fintans and ran
up to summit and back down the way I came up, turned at Sutton cross out
to lighthouse in Howth and then back out of Howth and turned up trough Offington, had flip belt on this morning filled with gels just to get a feel for it
took one gel at 11 miles to see how stomach reacted all good, new gel for me
kenetica very syrupy. Turned back down to Fintans and trough Sutton cross to
Baldoyle loop in and back out on to coast, was here made miscalculation on miles
Calculating needed to turn at 18 miles which was around thunders in clontarf
and back to car parked in Fintans which resulted in nearly extra mile. Run went
really well felt easy and controlled all way, apart from first mile up summit
felt effortless, legs felt like they had ran 23 miles but not to bad, bit of niggle
in right knee about 19 miles but seems fine now just keep an eye on it. Only
fueling was practice gel at 11 miles and pint of water before leaving house so
seems getting used to using fat for fuel, going back few weeks never thought
this would happen.

Splits 9.02,8.59,8.56,8.57,8.56,8.47,8.47,8.46,8.59,8.45,8.44,8.39,8.33,8.43
8.44,8.44,8.34,8.34,8.33,8.32,8.29,8.19,7.48(for 0.91)

RedRunner

Nice run today G. Great to have another 20+ under the belt.

Mrs Mc

Super stuff G a big milestone in the training.